10.3.18 – CrossFit Bensalem
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10.3.18

3
Oct

10.3.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

4 min EMOM

Min 1: :25 Mt Climbers + :25 Russian KB Swings

Min 2: Max PVC Pass Throughs

-1:00 Rest-

4 min EMOM

Min 1: :25 Strict KB Press (R) + 25 Strict KB Press (L)

Min 2: Max PVC Figure 8s

Weightlifting

Push Jerk (2-2-2-2-2)

Building each set to Heavy

Metcon

Metcon (2 Rounds for reps)

2 SETS

AMRAP x 3 MINUTES

Max Cal Bike/Row

-Rest 1:00-

AMRAP x 3 MINUTES

5 Push Jerk (135/95)

5 Burpees

-Rest 1:00-

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